Site:
http://www.nscrossfit.com
Miles:
7529 total / 213 in 2013
Goal:

Yakima Skyline 25K trail run April 21, 2013 {Lose 20lbs!!!}

Charlie did a crossfit workout: Skill: Squat Therapy....

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    • Currently 5/5 Effort.
    effort 5/5
great Squat Therapy 01:00

Skill:
Squat Therapy. Do squats up against a wall, using a gymnastics ring or a rack.
If you think your squat is 100% badass, think again and do squat therapy. No one has a perfect squat. Make sure you are doing this slow and woking on form.
WOD:
For time:{00:07:24} Rx
12-8-4
Med ball slams 20#
Burpees
(Rest 3 mins)
3 rds
8 Wall balls 20#
16 sit ups
Your time stops at the last sit up. Your 3 minute rest is included in the total time.

12 months ago